christch Member

This afternoons dismal fail... Front squat 1x5 35, 3x5 37.5 kg just Bench 32.5 kg warm up managed 3 reps with incredible pain thru pecs deloaded to 25 kg 2 reps tried 9 kg dumbbells gave up went home. Upper body felt fine not alot of doms this morning pecs decided yeah nah. Will rest now til Saturday then try again. If…

Was it the volume of 5x5 that was beginning to get to much or the jump in amount of weight ie 2.5lb on bench each session. Can you put the 531 format into your 5x5 program so if day 1 is squat, bench ohp use the 531 progression? What about increasing rep range rather than weight range? I know that I am starting to struggle…

I've never tried 5 3 1 but read good stuff about it - mind you that could just be good marketing. What does your trainer suggest? And how much weight are your adding each week or set increase with your progressive overload are you getting? The only real way you're going to know is by giving it a go for a couple/few weeks…

I have tried to cut back to one night a week, some weeks are better than others. Depending on your calorie limit you may be able to have one or two wines an evening. I did see a drop in weight from reducing wine consumption but then cutting between 500 and 750 cals a day will do that. Reducing your alcohol intake should be…

I can relate to your soreness with first lifting session in four weeks on Sunday. Monday I was a bit stiff but omg this morning everything aches. I don't remember having doms this bad when I first started. Mainly through quads and pecs. Debating whether to go again tonight or leave it to tomorrow night.

First lifting session for this month as been so busy with musical build- which I am now officially over and still have 5 weeks before show week. So I took it real quietly DL 3x5 50, 1x5 60kg Front squat 1x5 35, 3x5 37.5kg Bench 1x5 30,32.5, 3x5 35kg Db bench 3x8 12kg Seated row 5x5 40kg Lat pulldown 1x5 40 couldn't pull…

The only reason I'm still a 32dd is the fact I'm long in the boob if it weren't for that I'd have nothing left. But I'd rather have less if it means the rest of my body is a bit trimmer.

Last night's session Bench 3x5 35, 2x5 37.5, 2x2 40kg Db bench 5x8 14kg Incline bench 5x8 12kg Oh press 5x5 20kg Seated row 5x5 40+kg Lat pulldown 5x5 40kg Negatives 4 Today rest day have rehearsal practice. Director has decided on a steam punk wizard of Oz twist for musical and I've gone from stage manager to set designer…

Thank you for your support :) sometimes it's hard to see the changes yourself and I sometimes think my husband says he can see changes to be nice. It is slow progress bcos I didn't have alot of weight to lose to begin with. In fact the scales have barely moved at all in a year except for a 2kg fluctuation in water weight.

Lifting this afternoon much better session :) DL 1x5 50,2x5 60,70kg felt much better Front squat 2x5 37.5, 2x5 40, 3x5 45kg Oh press 1x5 20, 3x5 25kg cheated and did these in rack so I didn't have to clean bar into position hard work but felt good Leg press 2x10 70, 1x10 80 2x5 80, 2x3 90kg math bit off to begin with…

Thank you so much for your advice :) I don't think I really have deloaded except for having a couple of extra days off at Christmas. I'll definitely give that a go. I had very strong traps and very underdeveloped lats and is taken almost a year to work on imbalance. Basically has to learn how to engage lats and not pull…

This is kind of where I am at at the moment too. I've just finished 3 months of hypertrophy work where I started at 8 reps,then 12 and finally 15, now switched back to some power work because the volume was becoming too much. But I'm finding that DL are stalling at 75kg because I've become anxious about the weight. I've…

Eating low carb about 6 wks now, about 1700 cal, normally 2000 cal just trying to shift bit of bf. Been using progressive overload prog at hypertrophy until two weeks ago switching back to power for next few weeks, basically PHUL, had been doing SL 5x5 for several months. Goal is to gain muscle, drop bf. Actual scale…

After a disastrous lifting session on Monday only got to set 4 of incline press when I got a migraine, so went in early tonight. Bench 2x5 35, 3x5 37.5, 3x2 38.5, 2x2 40kg going to be using fractional plates to make my increases Front squat 1x5 20, 2x5 37.5 5x5 40, 1x5 45kg Db bench 1x10 12, 3x8 14, 1x5 16 benching 16…

5'10 150lb wear M for tops and size 10 on bottom in jeans but they are curvehuggers which are smaller in waist and bigger in bum so probably a 12 in reality that's if I can get jeans to fit long legs 33½ inside leg.

Last night's session Leg press 1x10 50,60,70,80,3x5 85,3x3 90kg Deadlift 1x5 50,60, 2x5 65kg Front squat 1x5 37.5, 5x5 40,2x5 45kg Leg extensions 5x5 20lg Hammy curl 5x5 20kg Was in a funk after doing leg press first think I overdid it then had no energy for anything else. First time in ages I didn't enjoy my lifting. And…

Back to 5x5 for the next wee while yay :) Bench 5x5 35 3x5 37.5kg Db bench 5x5 14kg Incline bench 5x5 12kg Hammer curl 5x5 12kg Oh press 5x5 20kg Seated row 5x5 40+ Lat pulldown 5x5 40+ Triceps pulldown 5x5 15+kg Negatives 5 Oh and hubby said he saw I had deltoids peeping thru - happiness is...

I struggle with bent over rows with form so I either do single arm bench rows or seated rows. Sometimes with a programme you need to take a step back to be able to go forward. I spent the first few months of SL using dumbbells before I could move up to bar and rack work.

Tonight's session DL 1x10 50, 1x5 60,65,70,72.5,1x2 75kg much better with change in stance Front squat 1x5 35,2x5 37.5,40,45kg Leg extensions 5x5 20kg Hammy curl 5x5 17.5 kg Another really hot night just about to hot to lift.

Last night's session Db bench 1x12 9 kg,5x5 14kg Bench 3x5 35,2x5 37.5, 1x2 38.5, 1x2 40kg alot harder as already had done db bench first while waiting for rack Seated row 1x5 40,1x5 47, 5x5 40+kg 47 just a tad heavy Lat pull down 5x5 40kg Preacher 3x5 20kg Pullup negative 4 Messy session too many bodies not enough gear…

One of my first bench sessions in a new gym I didn't set safeties high enough failed the rep, pinned myself to bench and had to yell HELP and be rescued by a young 20 something. Trainer then came over to check I was OK and give me a telling off. Worse bit was it was only 30kg. I felt so stupid kind of finished my workout…

I have mobility issues with hip flexors and my trainer has given me alot of stretches to improve my range of motion. I'm tall with long femers and I just can't go below parallel. His advice is to work on flexiblity and range of motion will improve and to keep weights lighter. I front squat on to a bench rather than back…

I'm recomping and have been for about 6 months. Starting to see some changes. Trainer who hasn't seen me in 6 wks said there is noticeable leaning out now. I'm in awe of you girls who bulk and cut. At 5'10 I can put on a few kg without it being noticeable but gaining muscle is really hard. I'm wanting to drop 5%bf and gain…

Had my trainer session yesterday and went really well. He's gone through my deadlift form mainly where I placed feet and hands. Didn't have feet wide enough and hands bit wide. Just need to remember to tuck head down too. We talked about how heavy I can go and he suggested I use the fractional plates and not add 5kg each…

Worked out why its sucked trying to do upper body last couple of nights - think I might have overstretced something in upper back being silly with hubby on Monday trying to do pullups ha ha that'll teach me for being a show off. Having next two days off and having a trainer session on Saturday. Here's hoping that goes well.

I've been recomping about 6months and have seen some change. 43 yr old woman 5'10 68 kg/150lb about 24% bf. Lifting heavy for me deadlift 75 kg/155lb, bench 40kg/80lb, front squat 52.5kg/ 115lb, leg press 90kg/198 lb oh press 20kg/40lb, progressive overload. My question is the last few weeks my tummy looks all soft and…

So tonight thought I'd go and do a good workout didn't expect the gym to be standing room only. So Leg press 1x10 50,60,70,80,2x5 85,3x3 90kg Front squat 1x5 35,37.5,5x5 40, 1x5 45,50 1x2 52.5 kg Bench 5x5 30, 3x5 35, 2x5 37.5kg Couldn't get near rest of gear I wanted to use and as I'd already done almost an hr went home.…

Tonight's session would have been better spent at home Bench 2x5 30, 35 1x5 37.5 kg Db bench 3x15 12, 1x10 12kg Lat pulldown 1x12 33+ kg Assisted pullup 2x5 25kg Unassisted negs 2 Don't know what was going on tonight think it might be deload time.

I just about managed my first pullup today. Ok so it was on the bars in the kids playground and used a palm facing grip. Could do 5negitives and if I didn't start from a full hang (arms fully extended) I could pull myself up. Helped that the bars weren't too high above me. Gives me hope :)

I'm 43 and been lifting a year. The scales haven't shown any weight loss but then at 5'10 and 68kg I didn't really want to loose much more. But I have seen great recomp and can't wait to see what will happen in the next few months. Hubby tells me I have a hot body but I don't think it's quite there yet.